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“Everyone Knows Someone Who Needs This Information!” (TM)

I am trying to catch-up, as lots of things have been happening in my life and I want you well-equipped with information and healthy foods as we transition seasons and head for Holiday Times.

As Food is Your Medicine, it’s important to get the Best! The Environmental Working Group lists the Best and Worst Farmed foods. Here they are for 2011, with my comments.

The new “Dirty Dozen”: Avoid these if conventionally-farmed, at all costs, and for the nutritious foods which you don’t want to miss, then use only the ORGANIC farmed versions.

1. Apples – these fruits are highly nutritious, but they should only be used as a whole, raw, organic fruit. Making them into juice concentrates too much of the large fructose content, and cooking changes the fruit completely (apart from the fact, then when cooked, most people remove the skins). It is only just beneath the skin that the most-healthy nutrient in apples hides. It’s the mineral chromium, which is needed for blood sugar control. If one was eating a totally-natural hunter-gatherer diet, then probably “one apple a day would keep the medicine-wo/man away”. Apple sauce is prolematical being cooked and in the huge portion (meaning equivalence of several apples) which people are likely to give themselves or their children (even worse). Make sure to wait for this year’s Fall Harvest of apples. Those stored in the supermarkets’ coolers are long-since useless.

2. Celery: It’s a sneaky addition to the Bad List. I have a huge celery plant in my back-yard and I see NO reason for it to be pesticided like conventional commercial agriculture does. Celery is the second-ranked dirty food. It’s critical to use organic celery (and only CRISP stalks), as celery helps our bodies relax from tensions and stresses (it’s called a nervine). If the celery goes limp, do NOT use it. Celery should be used raw in salads and the “strings” provide good fiber to slow down other carbs.

3. Strawberries Every kid loves strawberries, so it’s shameful that conventional ones are the 3rd. most dangerous fruit thanks to farming in America. Your country may be different, so check it out!  This berry has lots of anti-oxidants and vitamins, so do buy it, just buy Organic! Figure that unless you buy Organic products, that strawberry ice-cream and strawberry jam will have filthy conventional berries in them. Stupid manufacturers.

4. Peaches: These fruits belong to the same botanical family as apples and plums. They are nutritious but also have a lot of fructose, so should be used sparingly. Fructose is not good for diabetics and everyone is affected by fructose turning-off your satiety signals and piling on belly-fat. Generally, vegetables are MUCH healthier than fruits and fruits should be used in extreme moderation.

5. Spinach: It’s not just the event a few years ago where birds or roaming animals pooping on spinach was not washed-off well enough, causing an E. coli outbreak. That can happen to any raw food. It is your responsibilty as the consumer to make sure that “Triple-washed” spinach (or any thing else) is washed again in your own kitchen. Some leafy greens are harder than others to “wash” commercially. You are the final inspector. Spinach is nutritious enough to bother with this, but as it also has a hefty-dose of oxalic acid, it is not a main-line green. Just add a few extra leaves to your salad made from other greens (like romaine, cilantro, parsley and kale — all of them Organic).

6. Nectarines: Nectarines are a hybrid – a cross between peaches and plums, They have the best-of-both. But, unfortunately, in America, they are pesticided and chemically-fertilized too much. So, buy Organic nectarines, only in season, and get the benefits of a lower fructose fruit (as plums are lower in fructose) with a hint of the higher Peach.

7. Grapes:Don’t get dragged-in to the out-of-season grapes! Most are being farmed in countries which do not have strong laws regarding pesticides! Apart from that, it’s always wiser to eat-in-season. Your body needs different foods in different seasons and expects them to have their nutrients, in the right proportion and form, to carry you through. This is especially true of winter foods, which are denser, with their own array of nutrients. Whereas warm-season foods have much higher water-content to help slake your thirst (and a nutrient profile rich in electrolytes to help compensate for mineral loss when sweating). Just make sure you eat in season. Research the proper season when foods will normally be harvested in your country and region. Organic grapes (especially red ones) are a highly-nutritious food which should be used once every few days, in season, in moderate quantities, as there’s lots of fructose in them, too.

8. Sweet bell peppers: Peppers (hot or sweet), potatoes, tomatoes, tomatillos and cape gooseberry are all part of the nightshade botanical family.  Sweet potatoes are from a different family. Nightshades can cause inflammation and a biochemical cascade resulting in arthritis for some people. They are foods to get off of for up to 6 months and see if you are doing better. If you still want to re-introduce them, do it one by one, at least a week in between each and pay attention to your body’s signals. Make sure any of these foods is always Organic! Peppers have lots of Vitamin C and the red ones have Vitamin A, too. But, you must make sure that any of these foods are not secretly undermining your precious Health.

9. Potatoes: Same as for Peppers, above, along with the fact that potatoes must always be Organic, scrubbed, unpeeled, in small portions (like 1 small to medium potato) and eaten always with a healthy fat in the meal (avocado, organic coconut oil, organic hemp oil, organic olive oil, organic butter, organic ghee).  On their own, potatoes have a very high glycemic index and trigger too much insulin; healthy fats slow them down. Conventional potatoes are also doused in fungicides after harvest, and I am not sure that even peeling them helps you avoid the chemical. And, the most important nutrition is just under the skin, so you would be just getting a big carb load without much nutrition to be peeling them.

10. Blueberries: They are a divine gift — easy to grow, delicious, and most importantly they are highly nutritious, but NOT if conventionally farmed! Only get Organic berries or grow your own, Organically. The plants require very little attention. Eat them raw. You want to get every iota of goodness and cooking always destroys nutrients. Use them in fruit salad, smoothies etc. They are a medium-range fructose fruit.

11. Lettuce:  I suspect that this Warning applies to all commercially-grown conventional lettuce. However, when you buy Organic lettuce, you not only have a safer product, but you will have access to a much-wider choice of green leafies — lettuces and all sorts of other plants — like those in “Spring Mix” etc.  Organic Romaine lettuce is MUCH more nutritionally-sound than any iceberg lettuce (which is a total waste of your hard-earned dollar, as iceberg has almost NO nutrients, at all). Enjoy trying oak-leaf lettuce, frisee, endives, orach, radicchio, and all the other wonderful “greens”.  but only in Organic or non-sprayed form. Leafies are the best source of B vitamins, used to allay stress and also they contain wonderful alkaline minerals you need for bio-electricty and to quell inflammatory chemistry.

12. Kale/collard greens: Kale is SO effective in bringing up the nutrients in the soil that, when it is used in fields which have had toxic and too many pesticides thrown on them, kale is used to “detoxify” the fields (but then those companies still sell the very-toxic, conventional kale!). So, you can only use Organic Kale, for sure! Kale is a nutritonal powerhouse, and if I could only choose one vegetable, this would be it! Those on Coumadin / Warfarin therapy can use it, but it just has to be at a consistent serving and use, so it can be accounted for.

The EWG also publishes a list of the 15 fruits and vegetables that are fine to eat when they are conventionally-grown. I’ll share that with you next time.

Best to all — Em

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

Hippocrates said “Let food be thy medicine”, and food can be very effective if you are eating the appropriate, natural, organic, whole foods. This is critical because diabetes is NOT being treated effectively by mainstream medicine. They won’t cure it, and in many cases it can be cured (or helped more than mainstream does) by using natural protocols, which support your body’s attempts to return to Health.

In addition to watching where foods stand on the Glycemic Index; what their nutritional profiles are;  whether they help to detoxify your tissues and their pH (internally when being metabolized), there are synergies to foods and ways they signal our body-systems which drugs really cannot mimic successfully, although they sometimes attempt to.

Foods are powerful Medicines. They, along with movement, pure water, sunlight and calm are our best medicines. Diabetics and pre-diabetics need to utilize all these natural therapies.

With all this in mind, paying “extra” for organic food is one of the best ways that you can protect your family’s Health, and this is critical for our children and grand-children who will grow-up their entire lives before the ravages of the chemical-land rape can gradually be forced to subside and naturally degrade, if we mandate successfully so no more is applied.

If you have to watch your food dollar and want to spend it  wisely, then target your organic purchases to:

___   Whole grains, only (if you use grains) – make sure to use NO enriched flours or products with enriched flour (read the labels). Apart from less and less-complete nutrition, these products contain a synthetic B1 vitamin known as thiamin mononitrate — all nitrates are to be seriously avoided (lunch meats, sausage, salami and hot dogs are another man-made nitrate source), unless they occur in whole foods (where there are natural counter-balancers). 

Organic quinoa (pronounced “keen-wah”) and its cousins, organic buckwheat and organic amaranth are really fruits, but they are used like grains. All of these are complete vegetarian protein sources and do not harm your thyroid, as plain soy foods do.

Whole grain, organic brown rice is the least allergenic of all the grains, and a moderate, starch-based diet from this keeps Asians slim. Studies show this type of small amount of brown rice + lots of organic vegetables (especially organic dark, leafy greens), few fruits, little to no dairy and naturally-raised animal protein or organic beans is the way to go for good blood sugars and good weight control.

___   Only organic beans (you’ll probably have to buy them in bulk at the natural foods store, but they do exist). Do not use soy often or at all. Only use  fermented soy products, and organic ones: tamari sauce, miso – and natto, if you can stand it. Tofu is disallowed, unless you find a fermented one (rare).

Also, I hesitate to mention using anything canned, for unless stated otherwise specifically, all modern cans are lined with Bisphenol A. The American government finally wants it removed from baby products, especially baby bottles and toys, but babies become toddlers very quickly! They are not protecting toddlers (or the rest of us) from the hazards of this plastic coating inside canned food tins!

I now use my crockpot to make organic beans (after soaking overnight, discarding the water). I then cool, package and freeze the cooked beans. This has worked well, and is a lot healthier than canned beans, while just as convenient. It’s mostly a hands-off process although it requires planning, once in a while (as I make a big batch, when I do this).

___   Herbs and Spices which support your biochemistry, especially if you are diabetic, can be very powerful healers or prevention sources. These include the 10 miracle-foods: turmeric, garlic, peppermint, parsley, rosemary, chili pepper, cinnamon, ginger, basil and lavender, several of which I will continue to talk about in this series.

___   Organic vegetables need to be 75% – 80% of each meal. These nutrition-filled starches contain small amounts of protein, too. These are the safest carbohydrates for everyone, including diabetics.

Hide them in smoothies, under the cheese in pizza or fashion quiches etc., where the veggies do taste good, if children rebel. Also keep at least 1/3 to 1/2 as raw veggies, (more in summer, less in winter). Raw vegetables have life-saving enzymes which are destroyed when cooked above 118F (which is less than boiling or steaming temperatures, which kill enzymes).

The vegetables to use with care and constraint are potatoes (other than sweet potatoes, which are excellent), corn (and make sure it is not genetically-modified – if you use organic corn, being GMO is not likely), peas (black-eye peas are fine), parsnips.

___   Be aware, as well, about the high fructose foods (vegetables and fruits) cautioned in my previous article as well as ones from the fructose chart both of which will help you choose your limited palette of daily fruits.

___ Healthy fats are essential. Even with high glycemic vegetables like potatoes et al and fruits, good, healthy fats (monsaturated and saturated) like organic olive oil, organic coconut oil, in the same meal will reduce these vegetbles’ and fruits’ glycemic impact.

___   Now, let’s tackle protein foods!

Animal protein should be primarily wild-caught, cold-water fish (like herring, halibut, cod, mackerel, sardines and anchovies) from pristine areas whose fisheries are not causing species depeletion. Monterrey Bay Aquarium has a list of preferred species on their Seafood Watch section of the site.

Next is free-range, organically-vegetarian fed sources for chicken eggs, organic duck eggs, quail eggs (Asian markets).

Bison and totally-grass-fed, organically-pastured  beef, lamb and goat, are next. If your natural foods market doesn”t carry this, check the web for nearby farmers who care for their animals this way or learn more at the long-time site Eat Wild. More and more are doing so. Stay away from the products from “factory farms”. They do not produce Good Food.

Organic nuts and seeds are great food, but we have a problem. Due to a misguided California law, California (which produces most of America’s almond crop) IRRADIATES its almonds. So, even if you buy “raw, organic almonds” from California, they will have been radically altered from their natural state. Buy heritage almonds from Spain etc., online. Natural farmers in California are presently petitioning to be excluded from the radiation requirement, but who knows if that will happen.

Nuts and seeds are useful vegetarian protein foods. Almonds are the most nutritious nut. Walnuts are a vegetarian source of Omega-3 essential fatty acids, too, for brain and heart health, but they come with some arachiodonic acid, which can cause inflammation, so use them moderately. I have included organic hemp seed much more into my family’s diet (and rarely use flax seed, as there are issues with it, too, within your body).  Organic chia seed is becoming more available (thanks, Nutiva!), and I like it very much in dressings, smoothies, with morning cereals etc.,  I am thinking of adding it to more beverages in the future.

You may wonder why I am not including dairy.

There are many reasons:

___   at least half of humanity is really under-siege from using inapppropriate-for-them dairy proteins. “Lactose intolerance” is part of that issue.

___   cow milk proteins are huge, and difficult to digest. They tax our body unecessarily. Goat milk proteins are more like human-size milk proteins, but unless the forage plants are monitored closely, to make a sweeter-tasting milk, goats can produce some pretty raucous milk.

Soft goat cheese (from organically raised goats), called chevre, is probably the best cheese. All cheeses are pH acidic, but the soft “unripened” cheeses are better than hard cheese.

___   American milk is not being sold globally, as most countries won’t accept it! Why? Because, Monsanto, the megalith chemical company, has foisted rBGH – a recombinant BovineGrowthHormone Frankenstinian addition to American milk-cows and their resultant products. This growth hormone passes through to us and stimulates our hormones, erratically, too, as well as exposing us to more anti-biotics from farmers trying to treat the cow’s mastitis (caused by super-stimulation by rBGH).

Unless American milk products specifically say “no rBGH”, don’t buy them. Even organic milk is not OK, unless it also has that label.

___   Even some American Organic milk is being Ultra-pasteurized. That process happens around 400F rather than the lower (but still protein-denaturing temp) required in normal pasteurization.

The ultra-pasteurization is to extend shelf-life at the expense of Health. By carefully reading labels in the health food store, you can still find just pasteurized milk (and Trader Joe’s carries some, as well as good health stores). But, milk in its natural form is the only way your body “recognizes” it and can wholly use it – again, goat being best. 

I don’t recommend raw milk, but if the dairy is one you can visit and trust, that’s your call. Alta-Dena dairy is the oldest, inspected raw-milk dairy in America which I know about, and it’s products are available in good health stores.

For calcium, instead of dairy, I make sure I eat the bones in my sardines and the smaller ones in cans of salmon (when used, mash them well); I eat lots of organic dark green leafy vegetables  (but the calcium is a less-available form from them), I eat some carefully chosen cheese, organic goat milk and goat milk kefir and yoghurt once in a while; sometimes I use a calcium supplement, but mostlyI try to use magnesium, potassium and other alkaline minerals, waters and foods to help preserve an alkaline pH which means my body doesn’t “deplete” as much calcium in the first place. Seaweed and whole Celtic sea salt also provide a little.

Well this is the first part on the update for foods to be considering in 2011.

The Environmental Working Group (EVG) has a list of the 15 “dirtiest”, most-sprayed foods in America so you can wisely spend your hard-earned food dollar on these foods, first. I’ll speak about them in my next article.

Best to all — Em

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information” (TM)

As “Indian Summer” brings its reprise, here are some herbal recipes for beating-the-heat, and they are helpful alternatives for diabetics. Many herbs are effective in ameliorating symptoms and causes for diabetic reactions. This series has been highlighting some of the best. The first recipe helps to make ice-cream just a bit more useful — as the Lavender is a stress-reducer. ===========================================================================================

MURPHY’S LAVENDER AND WHITE CHOCOLATE ICE CREAM

2T lavender flowers 500ml spring or filtered water
1T liquid organic honey
65 g sugar [[Em: use organic brown sugar and I’ve halved it already, to start]]
5 organic egg yolks
200 ml organic milk [NOT ultra-pasteurized]
80 g white chocolate [dark chocolate is far healthier, so consider it]
240 ml organic cream
1/4 teaspoon pure organic vanilla extract
(stevia, as needed)

___   Cook the lavender flowers in the water over a low heat until the water reduces to 1/10th of the original volume. This makes an infusion. Remove from the heat and strain. Stir in the honey and set aside, covered.
___   Melt the chocolate in a double boiler, over water.
___   Beat the sugar and egg yolks together just until pale yellow. Meanwhile …
___   Bring the milk to a low simmer, and watch it the whole time. If you have one, using a cast-iron plate for the burner distributes the heat better and protects from hot-spots which can burn the milk.
___   Remove the milk from the heat and beat the milk into the egg and sugar mixture in a slow stream. Pour the mixture back into the pot and place over low heat. Stir continuously until the custard thickens slightly (around 65-70C) and just coats the back of a spoon. But, at this temperature, you have not got a pasteurized egg mix.

To pasteurize the eggs: heat the custard to 73C and maintain that temperature for at least 5 minutes. Use a cooking thermometer, and definitely keep stirring! Don’t over-heat, though, because at around 76C you will scramble the eggs! Immediately remove from the heat, and then cover and place in the freezer to cool slightly, as the custard must still be warm to mix with the chocolate — so aim for about 70C.

___   The chocolate and the custard must both be warm when you mix them so they emulsify well. If not, the chocolate will clump at first when you add the liquid, but if you keep adding liquid and stirring, it will come smooth. Add only small amounts each time.  It is now safe to taste the product and add stevia, if needed.

___   Allow to cool, then mix in the vanilla and strained lavender water.
___   Whip the cream until it has doubled in volume; it should have soft peaks. Don’t over-whip! Next, fold the cream into the custard using a gentle motion to stir (with a vertical, slicing, circular motion).
___   Taste the cream-base now, again,  and adjust with stevia and vanilla.
___   Freeze using a home ice cream machine, or cover and place in a shallow tray or cake pan  in the freezer, stirring every few hours to break up the ice crystals (my father used to make ice-cream this way 60 years ago!).

If you’re using a home ice cream machine, then transfer the mixture to a freezer-proof covered container when the ice cream has just achieved a semi-solid consistency (around 15 minutes). Place it back in the freezer, and let it continue to freeze until it is solid. Clean your machine — it did its job.

Notes: The pot in which you melt the chocolate must be completely dry or the chocolate can clump. Vanilla essences vary, so make sure you taste the custard and are happy with the flavor before you freeze it! =====================================================================================================
Next, an effective diabetic-friendly beverage to slake your thirst effectively, especially in the hot dog-days of Summer. It’s a traditional American drink, now making its way around the world. When the farmers were bringing in the harvest under the hot American sun in the early 1800s, they couldn’t drink the copious amounts of water they needed not to become dehydrated as that amount would have bloated their stomachs and made it uncomfortable to work … and springs were sometimes far away, too.

So, building on a much older tradition (from approx. the 1600s), a new version of the Oxymel drink from Medieval times. The new drink was called “Haymaker’s Punch” and also, later, “Switchel“.

As the hay is about to be brought in during the next few weeks, this is the perfect time for this refreshing, satisfying Summer drink!

Not only will the apple cider vinegar help with blood-sugar control (as shown in many studies), but it will help with weight-loss and purportedly also help with better sleep and more comfortable GI tract.

The maple is actually a good sweetener for diabetics, if in small portions. Ginger is a potent anti-inflammatory and that’s important for diabetics, too.

Haymaker’s Punch is a healthy beverage, especially in comparison to modern commercial beverages.

Here are a couple of recipes and I may share more next week. The essential ingredients are:
___   Bragg’s or Spectrum’s organic apple cider vinegar (with the mother of vinegar). Only use these brands, not Heinz etc.,
___   filtered or spring water, never tap water
___   organic honey or organic Grade B maple syrup
___   organic blackstrap molasses (in some recipes)
___   fresh, grated ginger

======================================================================= DAVE’S PORTLAND SWITCHEL WITH STEVIA

2 C filtered or spring water, chilled
1 T Bragg’ apple cider vinegar
1/4 t stevia extract ( PureVia or TrueVia) **
1/8 t ground ginger*

For a 5-cup thermos bottle, use about 3 T ACV, 3/4 t stevia, and 3/8 t dry ginger. Then add chilled, filtered water to the top.

Coconut vinegar has got an amazing flavor, and this is a healthy experiment:
3 T coconut vinegar (I think Whole Foods carries it)
3/4 t stevia powder
3/8 t ground ginger *
1/8 t ground cinnamon
all in a 5-cup thermos bottle, then fill to the top with chilled, filtered water

Dave says “The hint of cinnamon really perked up this drink. It’s now sort of like drinking a spiced vanilla cookie with a slightly tangy spark”.

* Food.com says 1/8 teaspoon of powdered ginger is equal to about 1 Tablespoon of fresh, grated ginger, but it notes that “the flavor of ground ginger can be significantly different from fresh”. If using fresh ginger, slice it thinly or grate it. Put into about 4 cups of water and bring to simmer for 15 minutes. Let cool and squeeze out the solids (you can still use them in cookies).

** If you are trying liquid stevia, then use 1 dropperful per 10 – 12 fl.oz of water and per 1T apple cider vinegar or coconut vinegar. ============================================================== Best to all — Em

REFERENCE: to access more of the series: Diabetic Herbs The extra page links to the whole series are on that page.

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

Continuing with the Culinary Herbs Useful to Diabetics series, here are some more recipes! Food IS Medicine, just as Hippocrates, the father of western medicine said. Indian Ayurveda – humanity’s oldest medical system, which birthed all the rest – uses food as medicine, too. Join a long lineage of healing with foods for diabetic treatment.

Here are 3 sweet potato recipes today. This food is a nutritional powerhouse and can fulfill important fiber requirements, as well as boosting Vitamin A nourishment critical for diabetes — by helping to support your eyes’ and skin’s Health with the vitamin’s building block: beta-carotene.

============================================================================
MASHED SWEET POTATOES WITH LAVENDER AND LIME
from the Lavender Cookbook by Sharon Shipley

2 lbs organic sweet potatoes
1 stick organic, unsalted butter, melted (or equivalent of organic coconut oil)
1/4 C fresh lime juice
1/2 t crushed Certified Organic Jardin du Soleil Culinary Lavender*
Celtic or other sea salt and freshly ground pepper
minced fresh cilantro leaves (do not cut ahead of time)
grated zest of one lime
cayenne pepper, to taste — start with 1/8t and work upwards

This food may be made up to 2 days ahead and refrigerated. Then, rewarm it to serve. Sweet potatoes are an excellent alkaline pH food!

___   Preheat oven to 400 degrees F.
___   Prick the sweet potatoes several times with a fork, and then place on a foil-lined baking sheet. Bake for 1 hour, or until very soft. Set them aside until cool enough to handle. Be careful, as they retain their heat.
___   Scoop the flesh right up to the skin’s border. Discard the skins.
___   Using a blender or food processor, pulse until a smooth mixture forms.
___   Stir in the butter, lime juice and lavender.
___   Next, season with salt, fresh pepper and cayenne pepper to taste.
___   Just at serving time, top with cilantro and lime zest, and serve. Do not cut the cilantro ahead of time, as it can impair the flavor.

*Lavender can be finely ground in a spice grinder, a mortar and pestle or in a thoroughly-cleaned coffee grinder (least recommended).

============================================================================

EM’S SWEET POTATO HUMMUS SPREAD

Because sweet potatoes and coconut are excellent pH alkaline foods, I added, the following to offset the acidic pH of the beans:

___   steamed sweet potatoes (about 2 cups, cubed small) to 1 tub of Trader Joe’s Roasted Red Pepper Hummus (10 oz. size)

___    add a dash of Coconut Secret’s Coconut Aminos (from Whole Foods or coconutsecret.com)

___   Spread it on NO Thiamin Mononitrate crackers or breads! Check the labels, as this synthetic B vitamin flour additive is harmful. Natural, whole-grain breads from health stores are less likely to have it at all.

For those who do not have a Trader Joe’s nearby, the ingredients listed are: 

___   ground chickpeas (you can use healthier cooked black-eye peas or dal)

___   tahini (sesame seed paste) – from health stores or Mid-East markets

___   fresh puree of organic red bell pepper or bottled pimento

___   (canola) oil – use extra-virgin olive oil instead

___   sea salt, lemon juice, garlic powder

If you make this at home, using a standard recipe like the one below, then you will not have the stabilizers in commercial hummus, either (which I did not show here), and you will be making a better pH alkaline food.

This would be great in children’s school lunches! And, it’s a perfect after school snack, too, as well as hors d’ouvre.

Home-made can always be healthier with the right recipe. Next time, I’ll make mine, but in a pinch, combining better ingredients into the Trader Joe’s product made it healthier.

Original recipe

SWEET POTATO HUMMUS
From Jaclyn Enchin ~ http://www.sketch-freeveganeating.blogspot.com

Makes 6 servings

1 medium sweet potato, cooked
1 C  cooked chickpeas
2 T tahini (unsweetened sesame seed paste)
1 T  olive oil
1 T   lemon juice
2-3 t  coconut aminos (a protein source, salty-perky taste)
1 sm  garlic clove, fresh
1 t   cumin
1/2 t  cinnamon
1 t  coriander, fresh
Pinch of sea salt
black pepper, to taste
diced or sliced organic almonds, for topping

Combine all above ingredients into a food processor and blend until smooth.

============================================================================

MAKING THE PERFECT OMELET

Eggs are nutritious for diabetics, but there are some guidelines to have them be the healthiest.

Firstly, they should be organic, vegetarian fed, free-range animals producing the eggs. Next, the eggs should never be whisked together as breaking the yolks exposes them to oxygen which is when the oxidized yolks become unhealthy, engendering heart disease.

Unbroken yolks have natural balancers (lecithin +) and are heart-healthy.

So, only cook intact eggs – either boiling, coddling, poaching (my favorite) or making the unique omelet technique I explain below but separating the eggs first.

In my method, the egg whites are beaten as directed. The unbroken egg yolks are added later as filling. Add the diabetic herbs at the same time as the yolks — desired savory combinations of turmeric (which will help color the eggs to the usual more yellow look; garlic, fresh onion (minced small), rosemary (ground fine),  cayenne pepper, fresh basil, parsley, ginger. For a sweet-oriented omelet, use diabetic-friendly lavender (grind finely), ginger or cinnamon. Disperse the herbs well over the entire surface.

America’s Test Kitchen explains why this recipe works:

“In contrast to half-moon diner-style omelets, the French omelet is a pristine rolled affair.”  Critically, the temperature of the pan must be just right, the eggs beaten just so (NO, as explained above — I adapt this part!), and hand movements must be swift. This usually intimidates home cooks, but it need not.

In their experiments, America’s Test Kitchen (ATK) (a PBS TV show) ditched the stuffy attitude and came up with a foolproof method for making the ideal French omelet — unblemished outer surface with an ultra-creamy texture, rolled around minimal filling (the diabetic herbs are perfect, along with some cheese, or not).

The classic French method requires a black carbon steel omelet pan and a fork. A nonstick skillet worked fine here (but I am NOT a fan of these pans which always must be used a medium or lower heat ranges).

Instead of a fork, which will scrape nonstick pans (also hazardous to ingest the coating), ATK used bamboo skewers and wooden chopsticks which made small curds with a silky texture. They tested various pans and the Kitchenaaid non-stick at about $20 was fine, if pre-warmed as directed. The Julia Child and Calaphon pans were expensive and excellent.

Adding a little oil, and then preheating the pan for 10 minutes over low heat eliminated any hot spots. For creaminess, very cold butter was added just after the egg (whites) were in the pan. The cold butter dispersed evenly and fused with the eggs for a moist, rich omelet.

To keep the omelet light, ATK found the perfect number of strokes — and, as it’s the egg whites which hold the “loftiness”, my changes should not affect this much, if at all. They used precisely 80 strokes with a classic metal hand-whisk, not one stroke less or more. Be exact here! Copper bowls also help to add lightness to egg whites, so I suggest a copper bowl for my version technique, if you have one. Make sure to keep a copper utensil well-cleaned, as the copper-oxide coating is not healthy.

Excessive beating physically unravels egg proteins, leading to denseness!

For cooking temperature, they tried different heat levels, but even at medium heat, the omelet cooked so quickly it was hard to judge when it was done.  Therefore, turn off the heat when it is still runny (add the egg yolks and herbs) and cover it to finish cooking!

Finally, for an easy rolling method, which mirrors a classic French presentation, slide the newly-cooked omelet onto paper towel. Then, use the towel to start to roll the omelet into the sought-after cigar-shape cylinder.

Because making omelets is such a quick process, make sure to have all your ingredients and equipment at the ready — this is called “mise en place”.

If you don’t have skewers or chopsticks to stir the egg whites, then use the handle of a wooden spoon.

Warm the plates in a 200-degree oven. Serve on the warmed plates.

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Best to all — Em

REFERENCE:
Diabetes Recipes – Lavender
Diabetes – Herbs that Help — Lavender
Diabetes Recipes – Herb List
Diabetes Medicine Alert
Diabetic Concerns – marjoram and nutmeg
Diabetes – Low Thyroid Connection
Thyroid Connections to Diabetes
Herbal Help Diabetic GI Problems

Diabetics and Essential Fatty Acid Omega-3

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website address shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

Here’s some of the advice that Hippocrates would give for at least a partial prescription for treating diabetes, as he always said “Let food be thy Medicine!”, and these foods are particularly useful for diabetics.

Lavender helps alleviate stress for diabetics.   Lavender

 

 

 

Registered dieticians Patricia Partain, RD and Jamie McDermott, RD list 10 herbs and spices below as some of the healthiest to incorporate into your diet, and many of these are especially helpful for diabetics.

Turmeric

Health benefits: The active ingredient is curcumin. It’s found in most curry mixes (it’s what makes them look so yellow). Turmeric is a calming spice and aids digestion. A 2006 study at Johns Hopkins University suggested that curcumin may also be helpful in reducing colon cancer.

How to use it: Add to curry mixes when making your own, otherwise, use a pre-made mix (check it’s in there on the label). You can also buy it as a single spice (when it is not a hot spice).

Mix it into any curry recipe, soup, or use with scrambled tofu or eggs.  You can also stir it into the water being used for quinoa, rice or couscous – and it will color them yellow as well as be more healthy.

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Garlic

Many people have learned about the amazing “stinking rose’s” health benefits: possibly lowering blood sugar and cholesterol, being a natural anti-viral and more. Holistic physicians use it to prevent onset of heart disease.

How to use it: It is most beneficial when it is raw. You must use it immediately after chopping or mashing withing 10 minutes or coat it in olive oil to give yourself a bit more time. Use in savory smoothies, dips, salad dressings, compound butters and spreads.

People suggest cooking it, but that does compromise it.

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Peppermint

Many diabetics have digestive issues as your overworked pancreas may not be supplying enough alkaline buffers needed for complete digestion.

Mint’s health benefits include:  relieving indigestion and nausea, as well as symptoms from irritable bowel syndrome (IBS).  But Partain and McDermott say peppermint is not recomm-ended for people with acid-reflux disease.

Peppermint also has some energy stimulation components.

How to use it:  Most people use Peppermint as herbal tea by steeping it in hot water for a few minutes.

For a summer drink: crush the mint along with some lemon juice as a base for lemonade. Then to sweeten, add diabetic-friendly Truvia or other stevia powder to taste. If you crush or shave the ice, it becomes a cooling granita.

Mint can be used as an edible garnish, mixed in with lamb, added to feta cheese, salt and pepper to use as a dip or spread and more!

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Parsley

This herb is a cleanser. It helps to clean the GI tract and thereby “sweeten” breath. But, it is much more!

Health benefits: Parsley is high in potassium – a critical mineral which can help control high blood pressure and fluid retention. It is also high in vitamins K, C and A (which helps to keep skin healthy — which is also vital for diabetics).

How to use it: Add to basil pesto or tabouli.  You can even make a completely parsley pesto! Sprinkle it over potatoes, quinoa or brown rice. Add to fresh tomato sauces and finely chop into dressings. Use in savory smoothies. Juice it! Make a Mediterranean-style salad with lemon juice, tomatoes, chopped fresh onions and feta cheese. Add it to soup just as you take it off the burner, as long as it is minced (be sure to use the stems, too). Mix into meatloaf or hamburgers (this is a good place to use finely-minced stems as these dishes cook longer).

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Rosemary

This is an herb used in classic European cuisines, as the Simon & Garfunkle song implies “Parsley, Sage, Rosemary and Thyme”.

Health benefits:  rosemary may reduce potentially carcinogenic HCA levels when mixed with meat before cooking — HCAs are produced during barbequing, especially.

This herb has also been used to cure indigestion.

But, be aware that it can act as a natural diuretic (as can lemons), so keep your fluid levels up by drinking at least 64 ozs. of pure water a day (unless you have kidney disease — in which case, follow your urologist’s recommendation). If you are taking diuretics, you need to make sure that all your liquid intake is water. Other “liquids” will dehydrate you, in varying amounts..

How to use it:  rub rosemary extract or ground rosemary over meat before grilling (it goes particularly well with lamb). Sprinkle this herb over potatoes before roasting. Add it the water when poaching salmon. Bake it into breads (along with some garlic and black, Greek olives). Add rosemary to tomato sauce as you heat it, but be sure you have ground the leaves in a mortar and pestle, as the leaves don’t soften in cooking, easily, whether fresh or dried versions.

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Chili Pepper

Chilis, especially the smallest Asian ones, along with jalapenos, are very good sources of anti-oxidants, and are  nerve pain relievers (usually as a pharmaceutical cream — not as food).

Health benefits:  the component called capsaicin is an anti-inflammatory. This can also temporarily increase heat production in the body, so it helps cool you in hot weather and helps burn more calories for revved-up metabolism and weight-loss. Capsaicin has also been used to help with circulatory problems, which is an issue that many sedentary diabetics have.

However, if you have a sensitive stomach and colon already, use this with great care. Maybe start with small amounts of dried chili powder or a Japanese 7-spice powder, instead of any of the hot, fresh chili peppers.

I would not give this to most children. For diabetic kids, use alternatives.

How to use it: Mix tiny amounts of chilis into mashed potatoes or eggs. Stir it into softened butter, along with a tiny bit of lime, then spread on corn on the cob. Stir a tiny bit in to make Mexican hot chocolate.

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Cinnamon

The word has been out for quite a while about cinnamon’s ability to help diabetics, but actually quite a bit is needed, more than people think. Plus, some things labeled as “cinnamon” are actually “cassia” which is not helpful for this purpose.

Health benefits: real cinnamon has an anti-inflammatory effect and it can lower blood sugar. Cinnamon can also have an anti-cancer effect.

There has been some indication that cinnamon can increase metabolism, but exercise and diet are what’s really needed to make the difference.

How to use it: as a sweeter spice, people are more willing to use it. So, sprinkle cinnamon on oatmeal, sweet potatoes and into applesauce. Even though you can, I don’t recommend eating cookies and pies, but if you do, then be sure to add cinnamon!. Use it to spice meatballs and in drinks when they will be well-mixed.

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Ginger

Ginger is in the same botanical family as Turmeric, so it has many of the same properties. The main one, apart from fabulous flavor (fresh or dried) is that it is a well regarded anti-inflammatory, so it helps to lessen pain, especially for those with osetoarthritis.

Health benefits: Ginger helps to alleviate nausea and vomiting, and is very useful for children on car trips or for sea-sickness!

It also helps nausea when related to pregnancy.

For the rest of us, ginger is good for digestion.

How to use it: Grate it and add to broths or to stir-fry dishes. If you steep ginger in hot water and add lemon and honey this will make a soothing digestive tea. Bake gingersnaps or gingerbread as a way for diabetic kids to enjoy this spice as long as you use a diabetic-friendly natural sweetener like a tiny bit of organic maple syrup or stevia. Personally, I like undyed sushi ginger to chop-up into dressings, smoothies, popsicles and more.

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Basil

Basil is a cousin of mint. Most people only think of it in terms of pesto — an Italian sauce for pasta, but Basil is quite versatile. Thai food uses it to good advantage and the Holy Basil of India is used in Tulsi — an important herbal tea.

Health benefits: Like mint, basil also freshens breath. It is also an anti-inflammatory, and it has an alkaline pH. Basil is a  good source of magnesium and vitamin A — both of which are needed in potent doses for diabetics.

How to use it: of course, we’ll mention pesto sauce, and you can pair fresh leaves with tomatoes and mozzarella in a Caprese salad (which I personally find hard-to-eat and suggest you dice everything up and eat it on a plate instead of how it’s usually presented). Finely mince and immediately sprinkle over fish just after cooking. Add it to lemonade. Make holy basil into Tulsi tea or buy the tea directly (at Whole Foods).

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Lavender

Ah, this is another French secret! They will have the best lavender recipes, and lavender honey is incredible (use just tiny amounts, but you don’t need much as it has wonderful flavor!).

Diabetes is very stressful on your body and psyche, so lavender can be very beneficial to help bring calmness, allowing your body to rest and also have a better chance to rejuvenate.

Health benefits: Lavender is very calming and can aid with sleep.

How to use it: The flowers can be used in a tea (for sleeping, add a few lavender buds into chamomille tea — unless you are sensitive to daisies or other aster flowers. Otherwise, just brew a purely lavender tea.).  Lavender can be baked into cookies – with stevia as sweetener.

In the famed herb mix, Herbes de Provence, is a mix of fennel, basil, thyme and lavender which is used with meat, fish, quinoa or brown rice.

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Fresh herbs may seem expensive, but they are not when you think of the benefits they bring — and with less liklihood of side-effects. They are also easy to grown in your garden, or on a patio or balcony or on a windowsill in winter. You can always benefit from many of these listed above, all year, for reasonable cost. See the Titles Archive tab above for my excellent posts on container and indoor gardening!

Enjoy these useful herbs and see if your Health also improves as you incorporate them daily.

Best to all — Em

REFERENCE:

Sources: Patricia Partain, RD; Jamie McDermott, RD; University of Maryland Medical Center; American Cancer Society; whfoods.com; Prevention Magazine; Memorial Sloan Kettering; Food Network.
(c)2011 Chatanooga Times http://www.timesfreepress.com

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

I have been overwhelmed during my California trip and like others with diabetes, overwhelm has to be managed smartly. So, I’m late in posting, but am catching up using some important information on medications, conditions and suggestions for the problems described. These will be shorter articles.

1) Read the article at the New York times: New Group of Diabetes Drugs whereby the drug companies are seeking approval from the Federal Drug Administration (F.D.A.) for whole new types of diabetes drugs which sound like they have serious side-effects.

2) If you find your mind wandering (whether from low blood sugar, boredom or tiredness), then get out of that state quickly by watching photos of Nature for 7-10 minutes. There are lots of sites online which offer nature photos. This will not just help you focus (so you can take care of your low blood sugar, if that’s the cause), but also potentially lower your blood pressure and reduce stress hormones (which in turn, favorably affects insulin). Doing this will enhance attention and memory by about 20% say researchers at the University of Michigan, Ann Arbor.

Another choice to optimize focus and brain function: scientists published in Human & Experimental Toxicology that using the herb marjoram in a salad, dressing etc. is beneficial. Components in this mint-family herb prevent the break-down of the memory neurotransmitter acetylcholine.  This process may also offer protection against Alzheimer’s (senile dementia).  Add the herb to the cooler recipe below.

The herb sage also has some of the same qualities and is used by Native Americans to help brain function.

3) And, if you are feeling stressed-out, be sure to sprinkle some nutmeg onto your food. Researchers at Texas A&M University say that myristin induces you to relax by increasing your levels of the hormone serotonin. Just use a quick sprinkle. It would be even more beneficial in the evening with a glass of milk just before bed. More on helping diabetics sleep — next time.

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WATERMELON SURPRISE

Use your blender and produce this energy-drink!

2C organic watermelon, diced (if you include the seeds, then strain)
1/2C organic mango, diced
1C coconut “water” / “juice” – chilled *
a few leaves of fresh marjoram – to taste
1/2C spring water ice cubes
Garnish: fresh mint, fresh pineapple *

Blend 30 secs on the appropriate speed for your mixer.
Garnish. Use 20 minutes before any other food. Melons are very alkaline and should never be eaten with other types of food.

Many of us need Vitamin B6 to cope with stress and keep healthy nerves. Watermelon is a good source, along with many phytonutrients and lycopene.

The coconut is a source of catalase which helps your liver flush out undigested protein molecules. If you want more fiber, actually add some organic shredded coconut to desired thickness.  Coconut is beneficial for diabetics and everyone else! (See my archived articles about coconut on the upper navigation bar Archive tab.)

The fresh pineapple helps to pre-digest this food and speeds it through with less work for your over-taxed liver.

Enjoy!

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Best to all — Em

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

The past 4 posts have been laying out the case about why Omega 3 fats are especially essential to fight diabetes and the accompanying physical issues which diabetics often wrestle with. Here’s some more about Omega 3 fish sources as well as  recipes to use as basics, in your kitchen!

For cold-water fish sources of Omega 3s, it’s important to know the “provenance” of the fish (i.e. what exact species and where they were fished).

Most lists just say Omega 3 sources are ‘cold water fish’. Sometimes they mention species (like “cod”, “salmon” etc.), but this is NOT good enough!

If we are to protect the oceans and ourselves, we must know more and then act to “preserve the natural fishery” and eat clean, pristine fish!

Here’s some more complete information about these “cold-water” fish and keep yourself updated at the Environmental Defense Fund site and Monterey Bay Aquarium “Seafood Watch” site!

Cold-water Omega-3 species to be AVOIDED are:

___   Atlantic cod – due to overfishing

___   Pacific cod (from imported sources) – poor product, bad environment

___  farmed salmon, from anywhere! same as above for cod

Cold-water Omega-3 speciesBest Choices are:

___   Arctic Char – farmed in fast, natural streams, in America and Norway and in cleaned recirculating closed systems. Also called Iwana and Alpine Char

___   Pacific cod – farmed US west coast – fished using bottom long-line technique or trap or hook-and-line, only

___   Pacific halibut, caught US waters

___   Sablefish / Black cod – wild, Alaska and British Columbia; California, Oregon and Washington have an Acceptable rating for the sustenance of the fishery. They are second choice. Sablefish should also be used to substitute for “Unagi”, freshwater eel, in sushi and other Japanese recipes, as Unagi is in jeopardy. Season: fresh is May – October. Frozen, all year.

___   Salmon – wild, Alaska

___   Pacific sardines, US waters only

___   Rainbow trout – farmed in US, only

Acceptable for the moment:

___   Alaska pollock as fish, not when processed as fake krab, surimi etc.

___   Salmon, wild – from north of Cape Falcon, Oregon (but Washington catch is high in mercury – so don’t eat often — none of this Washington state catch is for kids or if pregnant).

Here are a few special recipes from Monterey Bay Aquarium species which are sustainable and responsibly produced and harvested.

Find out about the status of the fisheries in your nation. The statements above are from the US, but highlight that there definitely are problems in parts of the world, especially where fish are being farmed or where there are little or no laws about pollution.

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Arctic Char, like Trout, is a cousin of Salmon. As such all sub-species have great Omega-3 profiles. Feel free to use them all year. Whole Foods and good health stores will carry it. Ask the fishmonger in your regular supermarket if they can order it, too.

ARCTIC  CHAR WITH FENNEL AND ORANGE

Serves: 4

4 med fennel bulbs, trimmed, cut lengthwise into 1-inch wide wedges, some fronds minced and reserved for garnish
2 lg red onions, peeled, cut through the stem end into 1-inch wide wedges
2 T olive oil, plus more as needed
4 t grated orange zest (from about 3 oranges), divided
1¾ t fennel seeds, crushed coarsely in mortar with pestle if desired, divided
coarse kosher salt and freshly ground pepper
4 Arctic char fillets, 5-6 ounces each
1/4 C balsamic vinegar
1/4 C fresh orange juice
2 t firmly packed brown sugar

Arrange one rack in the upper third of your oven and one rack in the lower third of the oven, then preheat to 450º F.

Combine the fennel wedges and onions in a large bowl, and then add the 2 tablespoons of the oil, 1 1/2 teaspoons of the orange zest, and 1 teaspoon of the fennel seeds. Toss to coat the vegetables. Sprinkle with salt and pepper and toss again.

Arrange vegetables in a single layer on a large, rimmed baking sheet, then place on the upper oven rack. Roast for 15 minutes.

Stir the vegetables and continue roasting until tender and beginning to brown, which will be about 15 minutes longer.

In the meantime, brush a small, rimmed baking sheet with olive oil. Also brush the skin of the fish with olive oil. Place skin side down on the prepared baking sheet. Brush on more olive oil to the  top of the fish and sprinkle with salt, pepper, 1 1/2 teaspoons of the orange zest and remaining ¾ teaspoon of fennel seeds.

After the vegetables have roasted for 20 minutes, place the pan with the fish on the lower oven rack and cook the fish until it feels springy when pressed in the center. This will take  about 8-10 minutes, depending on the thickness of the fish.

Another test of doneness: make a small incision in the thickest part of the fish. The flesh should be just opaque in the center. If it’s still translucent, then cook it a few minutes longer.

While the fish is cooking, mix the vinegar, orange juice, brown sugar and remaining 1 teaspoon grated orange zest in a large skillet. Stir until the sugar dissolves, and then simmer over medium heat until thickened to a syrupy texture.  Stir it frequently, for about 3 minutes, then remove from the heat.

Divide the vegetables and fish among 4 pre-warmed plates, saving the juices from the fish pan. Next, stir 3-4 teaspoons of the fish juices into the balsamic sauce. Spoon all of the sauce over the fish and vegetables. Sprinkle lightly with chopped fennel fronds and serve immediately.

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PACIFIC COD CHOWDER

Serves: 4

4  slices applewood-smoked “bacon” (1/4 pound), chopped (optional)*
1 lg onion, chopped
2 bay leaves
1 t minced fresh thyme
1/4 t paprika
(3) 8-ounce bottles clam juice OR fish broth
1/2 C spring or filtered water
1 pound organic Yukon gold potatoes, peeled, cut into 1/2-inch pieces **
1/2 C  organic whipping cream **
coarse kosher salt and freshly ground pepper
1 1/2 pounds Pacific cod, cut in 1-inch pieces
1 med bunch organic kale finely chopped (about 2 cups) **

If using, cook the “bacon” in a heavy large pot over medium heat until brown and crisp, stirring occasionally, about 5 minutes. Using a slotted spoon, transfer the bacon to a paper towel and drain.

Add the onion, bay leaves and thyme to the pot. Sauté over medium heat until the onion is tender, about 5 minutes. Stir in the paprika. Add the clam juice or broth, 1/2 cup water and then the potatoes. Bring the mixture to a low boil. Reduce heat to medium, cover and simmer until the potatoes are just tender, about 8 minutes.

Next, add the cream and bacon to the chowder. Sprinkle the cod pieces with salt and pepper then add the cod and kale to the soup. Simmer until the fish is opaque in the center (to check, cut into a piece of fish with a small knife or break apart with a spoon), stirring occasionally, about 5 minutes.

Only after you are sure that the fish IS cooked, then taste and adjust the seasonings. Ladle the chowder into warmed bowls and serve.

NOTES:
* It’s optional to use “bacon” of any sort. Frankly, it just overwhelms the taste of the fish! But, if you want a vegetarian version, then use a soy “bacon” substitute. It gives a little flavor without being overwhelming, and it keeps the dish kosher, too.

** These 2 vegetables and the cream MUST BE ORGANIC! Why?

Regular potatoes are covered in fungicides.

Regular kale is often grown in polluted fields to draw-out the pollutants!

All fatty dairy products harbor environmental toxins unless they are organically-produced, with care.

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PACIFIC COD TACOS

I personally feel that the Fish Taco is Mexico’s greatest contribution to world-cuisine. I know there are other great Mexican meals, like adobos etc., but this is MY favorite!  Taco del Mar, si!

Serves: 4

Marinated Cod

1/4 C T  olive oil
2 T chopped fresh cilantro
1 1/2 T  fresh lemon juice
1 t  ground achiote* (ground annatto seed) (optional)
1 garlic clove, crushed
1 1/4-1 1/2 pounds Pacific cod

Cumin-Lime Aioli

1/2 C organic  mayonnaise
2 T  cold-pressed, extra-virgin olive oil
1 small garlic clove, finely chopped
1 1/2 T  fresh lemon juice
1 T  fresh lime juice
1/2 t ground cumin
1/4 t  ground coriander
1/4 t  cayenne pepper
pinch of white pepper or freshly ground black pepper
coarse Celtic sea salt

Pico de Gallo

2 med. organic red tomatoes seeded, diced
1 med. organic yellow tomato, diced
1 sm.    red onion, finely chopped
1/3 C  chopped fresh cilantro
2 T  fresh lime juice
2 T  fresh lemon juice
1 T  cold-pressed, extra-virgin olive oil
1/2 jalapeño chile, minced
4 shakes hot pepper sauce (such as Tabasco)

1/2 sm.  head organic red cabbage
8-12 organic corn tortillas
olive oil (for frying)
all-purpose flour

Cooking the Marinated Cod

Combine the oil, cilantro, lemon juice, (achiote) and garlic in a medium bowl. Cut the cod lengthwise into 3 x ¾- inch strips. Add to the marinade and stir to coat. Cover and refrigerate at least 1 hour and up to 2 hours.

Making the Aioli

Combine the mayonnaise, oil, garlic, lemon juice, lime juice, cumin, coriander, cayenne and pepper in a medium bowl and mix to blend. Season to taste with salt. (Can be prepared 2 days ahead; cover and refrigerate.)

For the Pico de Gallo

Combine the red and yellow tomatoes, onion, cilantro, lime juice, lemon juice, olive oil, jalapeno and hot pepper sauce in a medium bowl. Mix to blend. Season to taste with salt and pepper.

Cut the cabbage half in thirds through the core. Slice very thinly or shred on a v-slicer or a mandolin.

Warm the tortillas in the oven or on top of the stove.

To warm in the oven, preheat to 250º F. Wrap the tortillas in foil and heat in the oven while cooking the cod.

To heat on top of the stove, working with one tortilla at a time, place directly on a gas burner or hot, dry skillet and cook until beginning to brown in spots, about 20 seconds on each side. Wrap in foil to keep warm.

To Cook the Cod:

Cover the bottom of a heavy large skillet generously with olive oil and warm over medium-high heat.

Place some flour on a medium plate. Working in batches, remove the cod from the marinade, turn in the flour to coat, and add to the skillet (do not crowd).

Cook the cod until crisp, beginning to flake, and opaque in the center, about 3 minutes on each side. (The fish will start to separate into opaque flakes when it’s cooked through.)

Transfer to paper towels and drain. If the browned bits in the skillet become dark brown, pour off the oil, wipe out the skillet and add fresh oil. Sprinkle the cooked cod with salt and pepper.

Arrange 2 or 3 warm tortillas on each plate. Spread each with a little aioli and arrange fish strips in the center. Using a slotted spoon, dress with pico de gallo and top with shredded cabbage. Serve immediately.

*Ground achiote, also called ground annatto seed, is a deep red powder that gives the cod a rich, warm color. It can be found in Latin American, Indian and specialty food stores. Turmeric could also be used and it has real nutritional value as an anti-inflammatory.

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SABLEFISH – GENMAI CHA TEA SOUP

Makes 4 servings
Total Time: 65 minutes

2 C  short-grain organic brown rice
1 t Celtic sea salt, divided
1 package (about 0.8 oz.) toasted, seasoned nori seaweed*
2 green onions
2 t  organic oil
1 pound black cod (about 2 fillets) **
8 tea bags of genmaicha ***
4 C filtered water or spring water
8 more Cups – filtered water
1 t  black sesame seeds (white are 2nd choice)
tamari (a rich, traditionally-made Japanese soy sauce)(optional)
toasted sesame oil

In a medium saucepan, bring rice, 1/2 tsp. salt and 4 cups water to a boil. Cover, reduce heat to a simmer, and cook until rice is tender to the bite, about 50 minutes — or use a rice cooker using their proportions for the amount of water needed for 2C rice (dry). Remove rice from heat, uncover, and fluff with a fork.

Meanwhile, cut nori into 1/4-inch strips and set aside. Slice green onions crosswise (including green parts) and set aside.

Preheat broiler.

Rub a baking sheet with oil.

Put fish on sheet and turn over to oil both sides. Sprinkle with remaining 1/2 tsp. salt. Broil 3 to 4 inches away from broiler until cooked through (flesh flakes easily and is opaque in the center), about 5 minutes. Transfer fish to a plate and set aside.

When rice is cooked, bring 8 cups water to a boil in a saucepan. In a large teapot, measuring cup, or pitcher, pour the boiling water over tea bags. Let steep 5 minutes.

Meanwhile, put 1 cup rice in each of 4 large soup bowls. Place 1/2 fish fillet on each bed of rice. Pour 2 cups hot tea over each. Sprinkle with green onion and black sesame seeds. Serve immediately, with bowls of nori, tamari, and sesame oil on the side.

* Nori is the green-black seaweed used to wrap sushi rolls. It is easy to cut into strips with kitchen shears. Nori, tamari and sesame oil will all be available in a good health store.

** try to choose fillets of even thickness.

*** Genmai Cha comes in boxes in Asian (especially Japanese) markets. It is a green tea paired with roasted rice grains. It has a delicate, nutty flavor.

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REFERENCE WITH RECIPES:
Omega 3 for Diabetics – Part 1
Omega 3 Foods for Diabetics – Part 2
Diabetics Need Omega 3 – Part 3
Omega 3 Helps Diabetes – Part 4

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

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